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Transform your education on health and fitness with industry leading pieces on breath training, sports vision, balance training, mobility and how health plays a role in performance. 

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How nasal breathing combats oxidative stress and free radical damage?

breath training Apr 23, 2019

How can nasal breathing help combat oxidative stress and free radical damage?

Let’s first talk about the result of excess free radicals. Exercise increases free radicals in our body as a result of increased breathing and metabolism. “...which can lead to an imbalance in the production...

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How to determine duration & intensity with nasal breathing for cardio

breath training Apr 19, 2019
 

Nasal breathing is an awareness and habit change drill. It will train you to become aware of just how much you rely on mouth breathing. It will train you to become aware of the feeling of air hunger and how to better manage the feeling of oxygen deprivation. The skill of nasal breathing will...

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Nasal Breathing to Improve Aerobic Cardio Capacity & VO2 Max

breath training Apr 18, 2019

Your VO2 Max is your bodies ability to transport and use oxygen.

We know we improve cardio with more cardio. We know we improve cardio with higher intensity training. What most don’t know is you can improve cardio with breath training.

The most fundamental skill to improve cardio with...

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How do you Nasal Breathe to Improve Performance & Recovery?

breath training Apr 16, 2019
 

How do you nasal breathe?

I want you to focus on inhaling and exhaling through your nose at all times. In this particular exercise, the focus is on developing awareness around nasal breathing so you can eliminate mouth breathing whenever possible. The focus is not on developing better bio...

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Nasal Breathing Challenge for 4 Weeks: Join us daily on Instagram

breath training Apr 15, 2019

Are you ready to feel amazing after working out instead of feeling like you got hit by a truck?

The truth is many people are over-exercise, over-breathing, and have a poor recovery process in place. We need our exercise to support long term health and wellness. We need to eliminate emergency...

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One very simple assessment that will keep you from crashing post-workout

 

Progress not perfection...

Keeping this in mind will keep you on track to reach your goals. Perfection and unrealistic expectations result in failure every time.

You’re seeing me sprint and maintain core stabilization for the first time in years. You’re also seeing me on a weight loss...

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An Introduction into Reduced Breathing for Health & Performance

breath training Apr 12, 2019

Ever struggle with digestive complaints? Hormone imbalance? Metabolic sluggishness?

It feels like fatigue and intense inertia. You may experience symptoms like menstrual irregularities, difficulty recovering from workouts (if you can even get yourself to workout), and insomnia. Or even moodiness...

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PODCAST: Brain-Based Fitness, Acupuncture & Pregnancy

acupuncture podcast Feb 18, 2019

We are excited to share this new podcast hosted by Integrate Yourself! It is the first I have had the chance to talk about integrating Acupuncture, Neurology, and brain-based training. 

If you are interested in Women's Health, fertility, pre/post natal training, acupuncture and/or neurology...

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Femur Bone Rhythm practice to improve your Squats and Lunges

assessments coordination Jan 01, 2019

 

We made it 15 years into our careers in the performance world before learning a lesson on the importance of bone rhythm for multi-joint movements.

Z-Health Performance is the first educational company to outline, step-by-step, exactly what the rhythm should be between the femur and the...

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Elbow Mobility: How to Perform an Elbow Bottom Circle

education mobility Dec 27, 2018

In our last post, we covered how to perform an Elbow Top Circle.

Today, we are going to teach you how to do the Elbow Bottom Circle.

See if you can move through this drill without compensating elsewhere. It's super challenging but essential for anyone in ball sports, performing strength training,...

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GETTING STARTED WITH BRAIN-BASED TRAINING:

Practice FIVE Neuro-Performance Drills

Learn why respiration, vision, vestibular, and complex movement integrations are essential tools for every coach!